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Firebird CrossFit – All Levels
Weightlifting
Power Clean (1 x 1 )
WOD
Metcon (Time)
Rx+
21-15-9
GHD Sit-ups
Burpee Plate Jumps (45lb.)
Suitcase Deadlifts (50/35 lb.)
*21-15-9 on each side.
Rx
21-15-9
Med Ball Sit ups (20/14 lb)
Burpee Plate Jumps (45lb.)
Suitcase Deadlifts (35/25 lb.)
*21-15-9 on each side.
Fitness
21-15-9
AbMat Sit-ups
Burpee Plate Jumps
Suitcase Deadlifts
*21-15-9 on each side.
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